Days are passing by and all is food in your mind. Control food is controlling weight and controlling weight is controlling your appearance. Not a single minute your body is out of your mind. Every mirror is watched most of the time secretly because you do not want anybody to know that all has become an obsession to you. Your body has become you in a grotesque way.

But do people really see your body ? First of all it is covered in rags, cause you can hardly call the lose fitting textiles proper clothing, do we ? More of all people see an insecure personality, a hiding person who is not willing at the moment to share with the world. It is a negative appearance.

Here we get a self-fulfilling prophecy. When you are young you want to be beautiful. You want to show the world that you have developed a personality and want to take part of the society. But your current you has fallen for the influence of media and often the influence of friends or others you even do not know. It has become a kind of magic spell and you are no longer able to control it.

Beauty is not only on the outside. Yes it is true that the biggest part of beauty is on the inside. No it is not hidden in a secret corner of your body waiting to get out. The secret of beauty is in the language you let your body speak out to the world. Each move, each gesture you make has a meaning. There are no words other people need to hear to understand what is going on with you, who you are and most of all how you look.

I challenge you to sit down on a terrace somewhere in the city to watch the people passing by. Just sit without any comment and look carefully how
When you feel insecure about your weight and physical appearance it will show clearly in your body language. Your body will shout to the world that you are not feeling well and you want to find yourself, your own personal beauty. Without words you are alarming the world that you have a problem with yourself and that alarm is ringing all the time where ever you

go and whenever you show yourself. the people move. Can you read the signs of their body, can you understand the expression ion their faces ? In the beginning you are not able to do so but when you train yourself to be patient and take your time in observation, surprisingly you start to understand the body language. The body language makes a person good looking or not.

Let me go to the development of the alarming body language. Each body has genes. When you ar

e born these genes are programmed to follow a set or growing and physical / mental development rules. To process these well the body need proper food and nutrition. For many women there is an internal world which is considered less important than an outside world which is considered more important. Your genes need the proper nutrition to develop a healthy body and mind. When the body does not get the right nutrition it will set up a set of alarm bells inside the genes.

A simple explanation of genes is here at its place. A gene must be seen as a kind of program that orders your body what and how to do things. Each gene has its own function. Like a computer it has an on and off button. Some genes can never be turned off but most can change overtime. Our mind is able to control the working of this genes but this is often done in the subconscious. Most people are not able to access the regulation sector of genes directly. Under eating causes many genes to be set in a turn off mode. The reason is that for most activities the body needs energy. When the body does not get enough nutrients, the body must protect itself from using to much energy and will switch into a warlike metabolism. All functions will be limited, in cluded the brain functions cause they also take a lot of energy.

When a person tends to extreme less digestion of food, the brain is often no longer able to produce the right chemicals to think straight. For woman there comes a moment that the body will get into a complete destruction mode and it starts breaking down vital tissue while still alive. With other words extreme food control leads to death. The person suffering from these extreme control is not even able anymore to understand what she or he is doing will lead to destruction and death as the brain has already accepted the faith of death and has prepared the body to go that way. In fact that person is a living Zombie as written down in many stories. Now you also know the origin of these monstrous creatures of the night. Why the night ? person suffering from extreme food disorders cannot face the light anymore as it will hurt the eyes and the sun punctures the skin and is painful.

In dense societies like crowded cities and overpopulated area’s, food disorders tend to occur more and more. One of the reason is that nature build in us a protection of overpopulation to keep the specie alive. Human suppose to have a minimum on living space but in the current society we are no longer able to get that needed space. Nature is somehow to blame for the increasing number of people with a food disorder because it does not take in account that our nurtured live is no longer is place with nature.

From the biochemical world we move to the society and its expectations. Woman suppose to have a good body. But a good body is different from a thin body. A good female body need to have some fat on it. For men that is sexually more attractive. Why ? A body with at least some fat will be able to be pregnant and deliver healthy children. A body with nearly no fat or thin will be troublesome to deliver children and will cause men a lot of trouble. From a family planning point of view a thin body is not attractive for men as wife. A thin woman suppose not to have enough energy to take care of the kids or housekeeping or be able to deliver other work. The men will think twice of having such women for more than just temporary pleasure.

In my line of work as personal coach I advise to watch food as an ally and not an enemy. Food can be your good supporter and helper to develop a health, lasting and happy lifestyle in which your love life can be exiting and the family experience happy. Food is like any other product we can consume a toxigen or a healthbooster, all it depends on how and when we use it. If you feel you cannot control your life and food please contact………

Do you remember the animal legends in which the fox, the rabbit and the turtle ? For the men a women is an all in one story. But is she realy like that, is it possible to combine the benefits of those animals into one person ?

The fox is a very smart animal, it adaps to all circumstances, twists its movements and react fast. Women do have all these vitues, try to trick them to do something they do not want and observe how many turns they can make and speed to which they adpt on your requests. In general a rabbit is know for its condition, speed and breeding. Women do often have a great endurance, often they continue even under the most unpleasant circumstances with a life that does not offer them much future knowing it is for the benefit of her family. A turtle is known for its long livety Women do live longer than man, cause even under most difficult circumstances stress does not take the toll it takes from men.

In training we can see al those habbits and vitues as opportunities. The womans body goes from of young age thru many phases. Not only the biological changes has a heavy impact, the mental aspects of growing up also chnages vision and look at life. In the past therapeuts and doctors did advise never to let children train with weights or place them under heavy duty exercises. But today it is proven that also children may train with weights. Specially the fragile girls who have a poor health condition are advised to start a form of weight training to increase physical health, better posture and above all a better psychological strenght.

Weighttraining is like pulling carrots for the rabbit. The carrots are strongly rooted in the earth and it takes strenght to get them out. The mother teaches the child step by step how to get the right technique and slowly enhanches the power. Children must learn a playing way of training. Fun is important. But also the lesson of the turtle, slow but steady, is very important in training of children.

As this serie of articles is only focussing on women I want to put all attention to the female children. The first thing they have to learn is picking up weights the right way. Picking up a weight needs a good posture of the whole body with a higher attention to the back and bending the legs. The back must be “hollow” under all circumstances to avoid putting overstress on the backbone. Always bend the legs and never overstrech the arms. By teaching the right position a child will understand the importance of balance. When the girl grows up she will discover that her balance points do change and she must adapt to the new situation. Gladly we can adjust time by time so during puberty the emotional physical stress can find an outlet in the excersises.

A mother can teach her child the best position in teachin g them weight training via the “stairs method”. The child sits at the bottom of the stairs and picks up a weight of 500 grams / 1 kiligram and puts it on the highest possible staircase. Then pick up a new one and so on. When that staircase is full she moves down till practically on the ground. All the time attention is focused on the right posture of legs and back. Hollow back, knees in max 90 degree and head looking up.

You also can make use of elastic bands. The child pulls down the elastic that hangs high to pull it down to the ground and brings it back into position without jumping of the ground. When doing so she must face the top of the elastic all the time. In my programs I tell the kids to watch the top as the elastic may get lose and she must escape and react fast when it happens. Children are our future, start early in training to get healthy and strong children.

Boxing for females is so much different from the competition fights you have seen on TV. The boxing training is one that promotes condition, physical and mental stability, stamina and above all a good health.

Training boxing or Muay Thai has nothing to do with fighting. A female training starts with a warming up and moves over to technical aspects. In each training we work on the whole body. The training is available in many different levels and approaches. For beginners purpose we start with “air fighting”. All techniques are placed in the air according to the instructions, start slow and when the movement is understand speed goes higher. From “air fighting” we can move to a standing boxing bag. A bag is the best partner to react on. No return punches, completely silent and most of all it will never run away or turns you down. After this we have many other levels.

Let us concentrate on the first two phases of this form of training. When using boxing techniques not ony the upperbody is moving. In fact each boxing movement starts in the feet. You have to step forward and backwards all the time. Some movement also will go to the left or right. For punching you do need space around you. This space is your own personal space. In Boxing you learn to know what is your own persnal space in this world, this is your place and people who enter your space must be friendly. While concentrating during the boxing your mindset will become attitude. Your convidence increases. The “stronger” you get the more personal space you will take.

The personal space of a boxer is a bit smaller than of the Muay Thai boxer. Due to the kicks the personal space is enlarged but the total distance between you and the “opponent” is not much different. Distance in Martial Arts is one of the most important things. Counting the right distance request serious training and concentration. This kind of concentration is also called focusing. When a person is able to focus well it is for sure this will reflect in better study or work results.

The development of a personal space is for most woman a new expirience. Fact is that often women feel that they get a piece of space as a part of someone else. Most never had the feeling of having a space of there own. Creating this person world is a strong emtional thing that directly gives results. A trainer must observe the development of a personal space and keep it in relation with the topic and the group so the woman will not get herself into problems. In many cultures woman are not allowed to have there own space, they have given a role in society and must obey to the rules. Personaly I only observe this and always will warn the person before leaving the school.

In the first sentence I mentioned that boxing is so much different fom competition fighting, but in fact it is not totally true. Life itself is a heavy competition, a daily survival for many women. The weaker gender is always under attack and she has to defend herself day after day. When knowing how to handle the own private space, a woman will grow stronger and her direct surrounding surely notice that.

Boxing and Muay Thai gives inner strenght to everyone who practise it, it develops not only Martial skills but let the mind and body comes to a unity.

A big difference between men and women is the approach of training. Men in general like to be taken serious. A women wants to have fun, she wants to enjoy a good training. A man wants fast results, he says that he is willing to suffer pain and heartship but often it turns out that it is a bridge to far. Woman on the other hand do not mind to train hard but wants to enjoy what they do, training is a relax or escape for them. Results comes overtime.

As I mentioned in other articles women want to train in a group on an individual basis. When undergoing the training it is strongly recommended that the instructor use counting for instructions. It is proven that women get mre stimulation from up and down countings when put upon them than when given a certain number as a “do it yourself”. Counting is a strong way to increase or decrease the tempo of lesson.

During a lesson the trainer is concentrated on the flow of techniques. The lesson must run smooth. Most attention goes to the variation in exercises, the number of repetitions and how heavy the group can go. Less attention is paid to the way each technique is exercised. The correct posture and application of the propper exercise does not receive enough attention.

In general women do not have a heavy physical job. The muscles are not under heavy strain during the day and the tonus (muscle tention) is relatively low. A good trainer will pay attention to increase muscle tention first. During warming up tension around knees, elbows, ankles and wrist must reach a high level. Strenghtening these parts will prevent from injuries.

Women will pay attention to there own posture when pointed to it. The posture of women is strongly dictated by cultural background. In many cultures children, when in adolesence, will be warned not to show the breasts. Embarrasment, not wanting to provoke or teasing also can be the case. The ones suffering of this will create a shoulder up forward posture (in my daily practise I call it a Chat position, as I encounter it more and more in children who sit in front of computers all day) a position that places a lot of tension on the neck and takes away tension on the back of shoulder and houlder blades.

My first training is with weights to promote a better posture. After this I always try to teach them boxing skills to let go frustrations and build tension in the back, shoulders and arms. Boxing is a very good way to improve posture, tension, concentration and most of all self esteme. Over the years I found more and more female got attrackted to the sport. The gradual increase has gone from few per year (in the 80’s) to thousands. Women enjoy the sport for recreational but also competition.

Soon after introducing boxing to a daily exercise programming the ladies requested more stomach / belly exercises as they had seen this in movies. I introduced two forms for ladies ; static tension improvement and dynamic training.

Static tension is a form of exercise used in body building to build up lean clean muscle parts for the so called “six pack”. With each move up a tension of 3 counts is taken. After this back no a near release and than back again in high tension mode. This is done in series with not more than 10 – 15 repetitions. Stomach muscles are normal muscle groups and must be treated likewise when wishing to have a flat belly. This implies a maximum of 3 trainings a week, but when doing it the concnentration must be ONLY to that group.

Boxing training for the stomach / belly muscles when done often create a “fatty” image. A boxer does not need clean visuable but effective muscles to react on punches. Bxers train the stomach muscles everyday, this is in fact overtraining. Overtraining stimulates the uptake of fluids and gives a bit of a fatty view. For women this is exactly what they do NOT want. It is advised to train the stomach intensively but not more then 3 times a week.

Looking at the physic of a female the following things will be striking. First of all in general is het physical power less than of men. In weight based training the lifted kilograms per time is less than of men. But this can be compensated by more repetitions or series.

In general the woman has a good developed hips, lesser shoulders and back, good legs which, pitty enough, are in contact with often not very strong ankles. Weak ankles are often more due to the wrong footwear than of natural cause.

Nature desided to bring some extra topweight onto the female frame. The breast weight makes a womans balance during exercise completely different from that of men. Breast are mainly fattissue. But important fattisue with milkglands ready for breastfeeding. Training the breast will ften decrease the size but will not create a firmer breat. To get firmer breast a set of specific exercises is used. Good training for woman is shoulders and uppr belly. Using those will firm the area.

In Martial Arts we have many floor exercises such as push up, “vacuum cleaner”, oil pump and others. Due to the different balance a woman must start on her knees as supporters and not, like men, on the feet. When doing push ups the wrists are considered a weaker spot. When doing the exercise the wrist are not allowed to hurt. It is important to try different ways of hand setting. On the fist or in open position in different angles or even on the fingers. Pain for woman is STOP. The slogan ; no pain , no gain does not count for women !

In general static streching exercises are no longer promoted. It is proven that these static strachings do not promote flexibility, but again this accounts for men more than in case of female. The so called Menschendieck is a hysiotherapeutic form with treatment based on traditional ballet. Here we use static stretching exercises to heal and prevent injuries. Mensendieck was developed by woman and also is based on the female physics. Men applying static streching will hardly benefit of it but for women I only can promote it.

In fitness classes we slowly see Martial Arts movements coming in. In Martial Arts kicking is a major defense and attack weapon. Training a good technical way of kicking for a woman is in general easier than for the man.

Due to the bone structure in the hips a woman has more moving space. The hips are wider for pregnacy and delivery purpose. A wider movement range in the bonestructure makes the possibility for more angles in kicking and a more static movement possible. When practising women must bare in mind the flexibility of the joints. In some tribes (special in Asia) the flexibility of the joints promote injury when techniques are not applied the right way.

A very important part in female training is the differenciation of left and right. As instructor it is important to make students aware of this important fact. The right application of left and right is as important in fitness as in Martial Arts. In training of Martial Arts the risk of wrong doing are a little higher. Imagine what happens when we train the left kick and you block on the right side.

A scientific Writer with a long sport history and now active as social entrepreneur and healthcare expert.
作家，科学工作者，运动员，社会企业家及健康护理专家
Penulis, Ilmuwan, Olahragawan, Wirausaha, Ahli perawat-kesehatan
著述家 ，科学者，スポーツ愛好家，
社会起業家，
ヘルスケア専門家